Muscle Milk is delicious; it's like candy. I try to avoid it because it purportedly contains enough arsenic to be poisonous if you drink enough in a given period of time, but it's hard to do because it's so tasty.

DudeMan2766 wrote:I would only have the stones to ask Gary Roberts one question

Spoiler:

Have I asked too many questions?

But that is awesome you got to do that. I would not be able to stop talking about something like that.

It's tough not to. I was at a friends birthday party on Saturday and all everyone wanted to hear were stories. Including the birthday boy. So I guess when he said it was OK I just went with it and started telling people stories.

Spoiler:

Last edited by CERV96 on Tue Feb 05, 2013 4:18 pm, edited 1 time in total.

Arsenic occurs naturally in some things, rice for example. You can look up any number of horror stories about bottling plants too, usually related to rodents and fecal matter, so this doesn't seem to be too far-fetched to me.

So, I am officially signed up for the Broad Street 10 mile run in May...oh boy.

Question: Right now, I do a mix of strength training and HIIT workouts. I know that HIIT workouts are extremely effective at improving your VO2 capacity (even better than long-duration cardio).

I'm not looking to beat the world in this race, just want to finish and have fun. If I am not trying to set a real solid time, how much do I really need to change what I am doing? I ran 6 miles or so in an hour when I was still in so-so shape, so I feel like I'll be fine doing the workouts I'm doing.

Essentially, I don't really feel the need to start a whole training plan for this race, because I am already doing what I need to do to get in solid shape. Does that make sense?

KennyTheKangaroo wrote:do you run on the whole length of broad? If so, perhaps training with a flak jacket would be a start.

haha, thankfully the security is pretty tight. It's probably the "easiest" ten-miler out there, in the sense that the starting elevation is 170 feet, finishing elevation is near sea level, and it's a gradual, slow flat and downhill throughout. I am fairly confident I'll be able to finish, really just looking to average like 10 minutes or so.

thinking about scratching my plans for the 70 mi bike race on the weekend of my b-day. Not 100% sure on how my knee is gonna hold up over that distance, and honestly I'm not sure if I'm ready for it.

In it's place, I did find a duathlon that is basically a 10k split into 2 segments and a 21 mile bike ride. So it's 4 mi run + 21 on bike + 2 mi run. 27 miles seems a little more doable. There's also the option of having a relay team, where one person covers the running and another covers the bike.

shafnutz05 wrote:So, I am officially signed up for the Broad Street 10 mile run in May...oh boy.

Question: Right now, I do a mix of strength training and HIIT workouts. I know that HIIT workouts are extremely effective at improving your VO2 capacity (even better than long-duration cardio).

I'm not looking to beat the world in this race, just want to finish and have fun. If I am not trying to set a real solid time, how much do I really need to change what I am doing? I ran 6 miles or so in an hour when I was still in so-so shape, so I feel like I'll be fine doing the workouts I'm doing.

Essentially, I don't really feel the need to start a whole training plan for this race, because I am already doing what I need to do to get in solid shape. Does that make sense?

i ran it in 2010. it was a lot of fun. if my knees weren't total junk, i'd do it every year. i started my training from absolute zero - hadn't ran in years. over a 3 month span, i gradually worked my way up to doing 8 mile runs on weekends. the broad street run itself was my first 10 miler.

i'd basically run 3 times a week (2 runs of 3 miles or so and one long one on weekends) and do strength training twice a week. and every time i ran, i did a ton of stretching before and after. my goal was modest...don't stop/walk at any point - keep running at all times. i accomplished my goal, though my time wasn't great (11 or 12 minutes per mile). but this was the year it was in the high 80's the day of the run, so i'll give myself a pass on my time.

So kenny the kangaroo began working out relatively seriously back in late january. since then, there has been evidence of improvement in different places. the question on this gentleman's mind is this: is there any sort of supplement that is helps your muscles recover faster? soreness is nice, and kind of feels good in a lot of ways, but it would be nice to mitigate some of the soreness. any thoughts?

So kenny the kangaroo began working out relatively seriously back in late january. since then, there has been evidence of improvement in different places. the question on this gentleman's mind is this: is there any sort of supplement that is helps your muscles recover faster? soreness is nice, and kind of feels good in a lot of ways, but it would be nice to mitigate some of the soreness. any thoughts?

Muscle soreness is caused by microtrauma to the muscle fiber, NOT lactic acid build up which is the common thought. The best way to regenerate trauma to a muscle is to consume protein and essential amino acids.

Okay, the recovery meal:

1 WHEY protein shake. Forget soy. You're a dude. Dudes shouldn't consume soy.1 banana and 1 orange (you can sub berries or an apple for the orange if desired)1 serving BCAAs (just follow the directions on the package)DO NOT MIX THE BCAAS AND THE PROTEIN!!! It tastes terrible

On days you DON'T workout use the recovery meal in place of 2 of your snacksOn days you DO workout consume the recovery meal within 30 minutes of completing your workout.

Drink 1 GALLON of water a day. This is not an option.

I haven't been sore once since I started that regiment. Hope this helps.

1 heaping scoop of Wegman's brand WHEY protein powder. I can't find non-flavored so I use vanilla1 banana (this is the banana in the recovery meal. If you eat the berries in addition to the banana you can mix them in as well. DO NOT mix an orange in there. It will curdle)16oz of coconut WATER (not juice). Vita is a good brand. CoCo is better but more expensive. Try and get the non flavored kind to reduce sugar intake and therefore causing an unwanted insulin spike.

I recently began training with the goal of running a half marathon within the next year. It's amazing how much progress can be made from doing nothing to running just a half hour or so 4 days a week within a few weeks time

I'll copy and paste a PM I sent to KTK last month when he asked about it. I would say yes, definitely

1) The gym is absolutely helping me meet my goals. I'm not looking to become a bodybuilder, just trying to lose body fat/gain muscle and get myself looking good for the beach. They have plenty of different cardio machines, plenty of free weights, strength machines, and they also have (at least at my gym) five Smith machines that you can use for squats, benches, etc. I like the gym because you don't get the excessive meathead grunting you get at other gyms.

2) They offer classes, but that's not really my thang.

3) Honestly, I have no complaints about the gym at all. Sure, it doesn't have a swimming pool, racquetball courts, and a bunch of other nonsense like rock climbing walls, but it has everything I need to meet my fitness goals. Like I said above, it's awesome that you don't have meatheads dropping weights, grunting, and being annoying in general. And the facilities are always clean. highly recommend.